The 3
© Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey ii
Copyright © 2015
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Disclaimer
All the material contained in this book is provided for educational
and informational purposes only. No responsibility can be taken for
any results or outcomes resulting from the use of this material. While
every attempt has been made to provide information that is both
accurate and effective, the author does not assume any responsibility
for the accuracy or use/misuse of this information.
Table of Contents
Introduction ................................................................................................... 1 Chapter 1 – 5 Steps To Ensure A Solid Foundation For Successful Weight Loss ............................................................................... 3
Chapter 2 – Busting 5 Common Weight Loss Myths .................... 7
Chapter 3 – Nutrition Tips To Burn More Calories Starting Today! .............................................................................................................. 12
Chapter 4 – A Day Of Healthy Eating ................................................ 21
The 3
© Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey iii
Chapter 5 –Start Exercising To Incinerate Body Fat ................. 24
Chapter 6 – Making Lifestyle Changes That Will Help Maintain Your Weight Loss Forever: .................................................................... 28
Bonus - The Secret To Cardio Training That Could Double Your Results... In Less Time! ................................................................. 33
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INTRODUCTION
Tis the season for a lot of things, and getting in shape is
no exception. With the hustle and bustle of New Year’s
Resolutions, there couldn’t be a more perfect time to
create a workout plan and kick it into high gear!
There are many things that cause us to wake up and
realize the body we’re living in isn’t the healthiest of
bodies. Stress, especially this time of year, can lead to
overeating and increased cortisol- both of which are not
conducive to getting or staying fit. Being overwhelmed
with balancing all aspects of life- work, kids, home,
school, etc., can also cause us to under eat or fly through
a drive-thru without thinking twice.
There are a plethora of factors that can throw our healthy
habits off track or just completely off the radar.
When we shed just even a small amount of weight, we
reap a ton of health benefits. Our chances of developing
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diseases such as diabetes and heart disease drops. We
are less likely to suffer from sleep apnea. Our blood
pressure drops and we feel better about ourselves.
Energy increases as we become more active and we
produce more feel-good hormones when we exercise.
No matter how you slice it, medical or physical, the
benefits of working out and losing weight are
plentiful.
So with that said, it’s time to begin the journey that will
ultimately change your life...are you ready? Let’s get
started
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CHAPTER 1 – 5 STEPS TO ENSURE A
SOLID FOUNDATION FOR SUCCESSFUL
WEIGHT LOSS.
Once you decide to start taking steps towards a healthier
lifestyle, it’s important to follow some certain criteria in
order to ensure success. From experience, the following
things are what I think are imperative to any successful
weight loss plan
Set Reasonable Goals-
If you have 50 pounds to lose, don’t plan on losing it all in
two months. Losing 1-2 pounds a week is reasonable and
maintainable, but not much more than that. So if you
want to lose that 50 pounds, plan on doing so over a
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course of 6-7 months instead. This will not only be much
easier for you to maintain if you drop at a steady rate,
but it will also be a much healthier approach.
Practice Patience-
Remember that it took some time for you to get to where
you are today. So don’t expect to see progress happen
magically, and don’t get discouraged when things are
taking longer than you hoped or anticipated. The most
maintainable results are those that are achieved in a
healthy fashion and not in a crash-diet style.
Acknowledge Mistakes and Move Forward-
In the perfect world, we’d never fall off track or make
mistakes, but that’s just not reality. There will be times
where you will experience setbacks- you’ll sneak in a slice
of cake, skip a workout, find yourself at a McDonald’s
drive thru. The only time mistakes will make a dent in
your progress is if you let one turn into ten. Acknowledge
it happened, understand the trigger, forgive yourself and
move on.
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Share your Goals-
We tend to feel most accountable when others around us
know what we’re working towards. For example, if you
tell your coworkers about a weight loss goal, you’ll be less
likely or at least think twice before having dessert at a
company luncheon. You may even be able to find support
groups in your community where other individuals with
common goals meet.
Celebrate Small Accomplishments-
Let’s go back to the example of wanting to lose 50
pounds. Perhaps part of your weight loss plan is to start
working out, something you’ve never really stuck to
doing. Set a goal of working out three days a week for a
month straight. Once you accomplish that, reward
yourself with something non-food related, like a trip to
the spa or a new gym outfit. It’s the small steps that get
us to the finish line, so celebrate them!
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*** PLEASE NOTE****Seek Medical Clearance
First-
People tend to think they only need to be cleared by a
doctor before exercising if they have a known medical
condition or old injury, but that’s not necessarily the case.
Oftentimes the majority of exercise-induced injuries are a
result of an unknown heart condition of some sort in
combination with vigorous exercise. It’s not a bad idea
any way to see your doctor for an annual checkup or
physical for general well-being purposes.
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CHAPTER 2 – BUSTING 5 COMMON
WEIGHT LOSS MYTHS
There are many myths about fat loss out there that could
derail you before you even begin. Recognizing what they
are can go a long way toward helping you reach your own
fat loss goals. Here are 5 myths about losing fat you
need to ignore.
1. Diets Don't Work
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Sure they do!
Practically all diets work, at least in the short term. And
diets should only be for the short term.
You can take off the excess weight pretty quickly with an
effective diet.
But you KEEP the weight off with a LIFESTYLE change!
People go on a diet, lose weight, and go back to what
they were doing before, which is how they added all that
extra fat in the first place.
Then they blame the diet for not working. It's not the
diet, it's the lifestyle!
2. Going Extremely Low-Calorie is Bad
Going very low calorie, and even outright fasting, can be
an extremely effective way to lose weight quickly, as you
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get a bigger calorie deficit and force the body to burn fat
for energy.
But it has to be done the right way. You can't go
extremely low-calorie for a long stretch at a time, maybe
just a few days here and there to kickstart the
metabolism.
3. I Just Want To Tone Up
I've always hated this one. There is no such thing as
getting toned. You can build muscle and you can burn
fat. That's it.
What most people call toning up is burning away fat while
preserving lean muscle. You don't want to lose muscle
along with the fat or you'll just be a smaller version of
your fat self, or what we call skinny fat.
4. Light-Weight High-Rep Training Is The Best Way
To Burn Fat
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It can be effective, if done correctly. But if you don't
work hard, you won't see results.
The BEST training style for fat-loss is a mix of heavier
training, to preserve mass and strength, and lighter,
high-rep training that focuses on Lactic Acid
accumulation.
When Lactic Acid accumulates in the body, this changes
the acidity (the pH) in the bloodstream. Your body reacts
to this by secreting Growth Hormone, which is a potent
fat-burning and muscle-preserving hormone.
5. You Can Never Eat Your Favorite Foods Again
Just not true. Of course you can. Can you eat whatever
you want, whenever you want. No, but that doesn't
mean you can never have ice cream, or pizza, or potato
chips again.
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Keep these five fat loss myths in mind when beginning
your weight loss journey and you can get better results
from your training and nutrition programs.
Now we’ve busted those common myths, it’s time for
figuring out a game plan of just exactly how you’re going
to start living a healthier life.
Click Here to Discover Full Secret to
Lose Weight Super Fast With Minimum
effort
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CHAPTER 3 – NUTRITION TIPS TO BURN
MORE CALORIES STARTING TODAY!
When trying to lose fat and build some muscle so you can
reshape your body, it helps to find simple tricks to
eliminate or burn more calories, whether it's through your
workout program, or through your nutrition plan.
Here are five simple nutrition tips that will help put your
body in fat burning mode. This will help you get even
more out of your workout plan, helping you make even
faster progress.
1. Eat More Vegetables.
Simple sure, but how many people really do it? Try
mixing and matching fresh vegetables for variety.
Besides the numerous health benefits, most veggies are
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full of fiber, which will fill you up, as well as burn more
calories than eating other foods.
Yes, frozen vegetables are just fine. In fact, frozen fruits
and vegetables have shown to be more likely to hold their
nutrient value versus fresh because of things like the time
they sit after being picked before you have them at home
and eat them.
2. Go Ahead And Snack
Just snack on good stuff, like raisins, nuts (especially
almonds), veggies and most fruit. Not dried fruit,
though. Have you ever looked at the calorie count and
ingredients of most mixed nut and fruit “trail mix”
products? It's not pretty!
3. Speaking Of Nuts, Add Nuts To Your Yogurt
And Salads.
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Chopped nuts make a great alternative to "breaded" style
garnishes like croutons.
4. Specific Food Combinations Can Help To Burn
Calories By Ramping Up Your Metabolism.
Eat carbs that are rich in fiber. They take longer to digest
and you will feel “fuller” for longer periods of time.
Along with carbs rich in fiber, take in more protein. Your
body burns more calories when you eat protein than it
burns digesting either fats or carbohydrates.
Eating more protein to burn fat was confirmed in a study
published in the American Journal of Physiology.
One group was fed a high protein diet (just over one
gram per pound of bodyweight per day) while the second
group consumed a protein diet near equal to that of the
RDA.
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The group eating the high protein diet burned more fat
than the group consuming protein near equal to the RDA.
Want to burn fat or build muscle? Get lots of fiber and
protein.
Eating protein also helps to prevent muscle loss while
dieting, which can help prevent the slowing of your
metabolism.
5. Yogurt Can Help You Lose Weight While
Protecting Muscle.
A study of overweight people who ate three servings of
yogurt daily for 12 weeks lost 22% more weight, 61%
more body fat and 81% more abdominal fat than people
who ate a similar number of calories but no dairy
products.
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Make sure to get yogurt with real fruit and no added
sugar. Or, get plain yogurt and add your own berries to
it.
Yogurt is also an easy and convenient snack and contains
high quality protein as well.
Put these five tips into practice and your new muscle
building, fat burning machine (your body) will reward you
for it.
Basic Food Group Guidelines
Protein
Ham Turkey
Veal Eggs
Venison Buffalo Shrimp
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Lean Beef/Steak Swordfish
Pork Salmon
Lamb Tuna
Chicken Cottage Cheese
These are real meats, not sandwich meats filled with
unhealthy additives like nitrates. And forget the glaze for
the ham!
Carbohydrates/Vegetables/Fruits
Celery Broccoli
Parsley Cabbage
Cucumber Spinach
Peppers Asparagus
Olives Peppers: green, yellow,
red
Romaine Lettuce Barley
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Onion Tomatoes
Cucumber Oatmeal
Yam Collard Greens
Sweet Potato Carrots
Apple Beans,
Orange all types Brown Rice
Squash Brussel Sprouts
Corn Zucchini
Cauliflower Lentils
Green Beans Black eye Peas
Garlic Legumes
Artichokes Pineapple
Yogurt Beets
Avocado Peas
Good Fats
Udo's Choice Oil Blend Coconut Oil
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Flaxseed Oil Fatty Fish such as
salmon, herring and
trout
Fish Oil Capsules Natural Peanut Butter
Olive Oil Nuts and Seeds like
Almonds Macadamia
Oil
This is a partial list. As far as fruits, get fresh fruits, or
frozen fruits without added sugar. For canned fruit, it
should be in water or its own natural juice.
As far as vegetables go, raw, canned or frozen with no
added salt, lightly cooked or raw.
Keep in mind, that these are not complete lists and your
selections will vary based on total caloric needs, total
protein needs, etc. Not to mention your taste buds. If
you don't eat meat, that's okay. You can get adequate
protein from vegetable sources, especially a variety of
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beans and legumes, such as pinto beans, black bean,
lima beans, etc
Stay away from all processed foods. I can’t stress this
enough. Processed foods play a huge role in obesity as
well as many other health problems such as diabetes.
Consider staying away from all white carbohydrates, as
well. At the very least minimize them by only allowing
yourselves these treats once in a while such as on a
reward day.
White carbohydrates include bread, rice, potatoes, cereal,
pasta, fried food with breading, tortillas and anything else
white that falls under this category.
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Click Here to Discover Full Secret to
Lose Weight Super Fast With
Minimum effort
CHAPTER 4 – A DAY OF HEALTHY EATING
Sometimes we get stuck for ideas and just don’t know
what to eat. We may have all the choices but actually
seeing a healthy eating plan is a different thing
altogether.
In the following set menu for the day you will see a
structured eating plan without being restrictive. Always
remember to get in at least 10 glasses of water
throughout the day. Feel free to use as is and then
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supplement one choice for something else. The key is
consistency and persistence.
Meal 1
1/2 cup Natural Oatmeal (can add cinnamon and a few
berries [strawberry, blueberry, raspberry, blackberry,
watermelon)
Omelet
3 Egg Whites to every Whole Egg
Chopped Onion
Chopped Pepper
Black Beans
Green Tea
Meal 2
Raw Almonds or Cashews
Meal 3
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Chicken Breast (Garlic & Pepper Seasoning & chopped
onions)
Mixed Vegetables
Pinto Beans
Meal 4
Salmon or Tuna (chopped in salad if you prefer) Large
Chopped Salad (onion, peppers, broccoli, tomato,
cucumber, macadamia oil and vinegar)
Meal 5
Raw Almonds or Cashews
Green Tea
Now we have seen a healthy eating plan in action, it’s
time to start getting active and adding an exercise
program into the mix to supercharge your weight loss and
increase your health. Let’s get active!
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CHAPTER 5 –START EXERCISING TO
INCINERATE BODY FAT
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It’s important to decide what type of working out you
want to engage in- lifting weights, dancing, swimming,
biking, etc.
It’s important that whatever you choose, you choose
something that you enjoy doing, to increase your chances
of sticking to it. If, for example, you choose weight lifting,
you could start off with a workout that looks something
like this:
• 3 days a week, lift weights
• Each time, do a full-body workout
• Begin with stretches and some cardio to warm up
• Do 3 sets of 8-12 reps of one exercise per each body
part (i.e. shoulders, hamstrings, biceps, abs, etc.)
• Stretch as part of a cool down routine
If you decide to do just cardio instead as a starter, you
could do something like this:
• 3 days a week, do cardio
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• Each time, you can either do the same form of
cardio or switch it up (i.e. elliptical trainer, treadmill,
bike)
• Begin with stretches and some very easy, slowpaced
cardio to warm up
• Workout for 15-30 minutes, depending on your
ability level
• Stretch as part of a cool down routine
It’s important to start off slow and gradually build up.
With weight lifting, you can add more weight to your lifts
as you progress.
With cardio, you can add more time to your sessions as
you progress. You don’t want to jump in head deep and
not have anywhere to progress to or over train and get
burnt out. Baby steps are key when starting a workout
program.
Once you reach your initial goal, you may find yourself
setting another one, and that’s great. It’s important to
always have something to work towards or look forward
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to. When you are able to view fitness, health and
wellness as a journey and not just a destination, you will
find it much more enjoyable
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CHAPTER 6 – MAKING LIFESTYLE
CHANGES THAT WILL HELP MAINTAIN
YOUR WEIGHT LOSS FOREVER:
While New Year’s may be the trigger for your
resolutionsetting, motivation-gaining lifestyle change, it’s
important to understand that being well is a 24/7/365
job.
By finding ways to stick to fitness, by partaking in
physical activities you love and eating foods that are not
only healthy but that you enjoy, you will find yourself on
a path to a much healthier life.
Believe in yourself and your capabilities and before
you know it, you’ll be blowing past those New
Year’s Resolutions and into even healthier
territories.
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So in saying that, the following things will help you
incorporate health into your daily lifestyle so you are
living it everyday of your life rather than a fly by night
fad.
Practice Moderation-
Denying yourself from eating sweets ever again in your
whole life just isn’t fun, let’s face it. Allow yourself treats
in moderation. If you want a cupcake, have one, just
have it after a hard workout. Plan smart and you’ll still be
able to enjoy what you love without derailing your
progress or maintenance.
Expand your Palate-
Try different foods on a regular basis. You may find that
the broccoli you despised as a kid is actually now one of
your favorite vegetables. Keep your taste buds on their
toes and incorporate new healthy foods to keep things
from getting boring.
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Drink Lots of Water-
Often times we think we’re hungry when we’re actually
just thirsty. In addition to staving off hunger, drinking
water helps regulate body processes and keeps skin
hydrated. If you’re a coffee or tea lover, be sure to drink
equal amounts of water per ounces of coffee or tea. So, if
you have an 8 ounce serving of coffee, also drink 8
ounces of water.
Eat Small, Frequent Meals-
Eating regularly helps control and maintain blood sugar,
so you won’t have any sudden drops or spikes, which
often signal us to eat. Cortisol, the stress hormone, also
rises after we don’t eat for a few hours. Have small,
healthy snacks with you wherever you go to avoid finding
yourself inhaling a Big Mac.
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Click Here to Discover Full Secret to
Lose Weight Super Fast With
Minimum effort
Be a Picky Diner-
Don’t be afraid to ask for modifications to menu items
when dining out at restaurants. If you order vegetables,
ask that they be cooked in olive oil, not butter. Ask for
half of your entrée to be boxed before it’s even brought
out. Ask for sauces and dressings to be served on the
side instead of on the dish or salad. There are tons of
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calorie traps lurking at restaurants, but if you’re smart,
you can work your way around them.
If you incorporate these little lifestyle tips now, you will
be well served in your future health.
Well we’ve reached the end of our super simple guide to
kickstart your weight loss journey successfully, hope
you’ve picked up some great tips that will ensure long
term healthy weight loss. Get started today!
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BONUS - THE SECRET TO CARDIO
TRAINING THAT COULD DOUBLE YOUR
RESULTS... IN LESS TIME!
Traditional long form cardio is getting bashed all over the
place nowadays.
It's not my favorite form of exercise either, nor do I think
it's the best option for fat loss and overall health and
fitness.
At least not if that's all you’re doing.
But cardio can definitely be effective and have its own
place as part of a well-designed fitness program.
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Cardio should be one component of your program, not the
only component.
Then the question that gets asked a lot is, "if I'm training
for fat loss, when should I do my cardio, before or after
my weight training session?"
Great question! You're on a roll! Oh, wait! That's just
the same question asked again!
So, weights then cardio, or cardio then weights?
...
...
...
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...
The answer is… Weights then CARDIO!
So why resistance training first?
For starters, if you do cardio first, your weight training
performance (and results) will suffer.
Here's a dirty little secret cardio bunnies and makers of
"aerobics" dvds don't want you to know.
Intense, high quality weight training is MORE effective for
taking fat off and keeping it off than cardio!
Hit the weights while you're fresh, then move to your
cardio. Yes, of course, you can do a few minutes of a
general warm up if you need it.
Glycogen Depletion
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By hitting the weights first, you'll also deplete your
glycogen stores, leaving your body primed and pumped
to dip into its stores of excess body fat to fuel the cardio
portion of your workout.
The flip side of that is that fat is not an efficient fuel for
weight training. Glycogen is the preferred source of fuel
for short, intense muscle contractions.
By hitting the weights first, you've allowed your body to
have the preferred muscle fuel available and primed it to
burn fat as soon as you start your cardio. NICE!
If you want to be efficient and MAXIMIZE your results, it's
strength training first, then cardio!
Click Here to Discover Full Secret to
Lose Weight Super Fast With
Minimum effort